Cow Face Pose
Gomukhasana stretches two commonly tight areas — the outer hips and shoulders — in one shape.
- Level
- Intermediate
- Family
- Seated
- Hold
- 5–10 breaths per side
- Works
- Outer hips, shoulders, triceps
- Sit evenly
- Top elbow points up
Step by step
How to do Cow Face Pose
Begin Sit on a folded blanket.
- 01
From all fours, cross the right knee behind the left.
- 02
Sit back between the feet, knees stacked.
- 03
Sit on a blanket so the hips are level.
- 04
Reach the left arm up and bend it, hand down the back.
- 05
Reach the right arm behind and up the back.
- 06
Clasp the hands or hold a strap.
- ↩
Coming out. Release the arms, uncross the legs and switch sides.
Breath
Breathe into the chest and upper back.
Focus
Hip and shoulder stretch
Why practise it
Stretches hips, shoulders and chest.
Alignment & cues
Both sitting bones grounded; spine upright.
Teacher’s cues
- “Sit evenly”
- “Top elbow points up”
Common mistakes
Leaning to one side; forcing the hands to meet.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Sit in Easy Seat for the arms only; use a strap.
Variations
- Forward-fold Cow Face
Props
- Blanket under hips
- Strap
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid knee stacking with knee pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Go means cow and mukha face; the stacked legs resemble a cow's face.
Questions
My hands don't meet behind my back.
Hold a strap between them; shoulder mobility varies widely.
